1-11-19

CrossFit ThunderDome – CrossFit

Luke 6:27-36

Weightlifting

Back Squat (Complete 1 set every 1:45 for 6 sets)

2 sets of 5 @ 75%

2 sets of 3 @ 80%

2 sets of 1 @ 95%

Metcon

Metcon (Time)

5 RFT

5 Thrusters 115,85(155,105)

10 Knees to Elbow (T2B)

Metcon (Time)

For Time

75,50 Cals on AB

w/12 SB V-Ups every 1:30

Athletes will start on the AB. The athletes will get off the AB every 90 seconds and perform 12 SB-V-Ups until all Cals are obtained.